A rather complex and effective exercise for the entire rectus abdominis is the so-called fold. In appearance, the movement resembles double twisting, with the difference that you reach with straight arms to straight legs, and buttocks are the fulcrum. During the movement, the body takes on the form of the Latin letter V. The advantage of the folding exercise is that it allows you to maximize the load on the abdominal muscles without straining your back.
The fold intensively works out all the muscles of the press, especially the straight (its lower and upper part).
Thus, this exercise alone replaces the classical twisting, loading the upper part of the press and lifting legs lying down (or reverse twisting), emphasizing the load on the lower abdominal muscles.
Also, the exercise involves the oblique muscles of the abdomen - they always work in conjunction with the straight. However, the load on the oblique muscles in this exercise will not be as significant as, say, in oblique or lateral twists.
By the additional principle, the hip flexors and quadriceps (quadriceps femoris) work.
If you want to not only work out your muscles, but also lose weight, be sure to add a few hours of aerobics per week to strength training.
Thus, you will achieve impressive results faster. Your waist will decrease in volume, and your stomach will noticeably tighten.
In addition to physical activity, the principles of proper nutrition are necessary to reduce weight. This does not mean that you need to go on a strict diet. Eat a variety of foods, choose foods that have undergone minimal industrial processing, and control the amount of calories that enter the body.
To lose weight, you need to consume a little less than spend.
In the future, in order to maintain the achieved results, you will need to train several times a week, and consider proper nutrition not as a temporary measure, but as your lifestyle.
An exercise such as folding can be performed lying on the floor (this requires a soft gymnastic rug) or on a horizontal bench. The first option we will consider as the main, and the second as a variation.
The technique of folding on the floor is as follows:
Now in your lower back a deflection has formed. It must be minimized by pressing the lower back to the floor. To do this, you can bend your knees slightly. This is the starting position. The press is already working in static, but we will download it in full.
As a rule, exercises on the press are performed in a multi-repetitive mode. However, it all depends on your individual goals and physical fitness. On average, you can strive to perform 15-20 repetitions in 2-3 approaches.
The complexity of the fold compared with double twists is that it is much harder to raise straight arms and legs than bent ones.
The key to safety in this exercise is the lack of deflection in the lower back and a constantly tense press. You should also strive to ensure that at the top of the movement, your body weight rests on the upper part of the buttocks, and not on the spine.
We also consider the variation of the folds on the horizontal bench. This exercise is somewhat simpler, since initially you are in a bent position (the amplitude of movement is less) and when lifting, bend your legs at the knees.
The technique is as follows:
Fold your torso back 45 degrees and raise your legs to the level of parallel with the floor. Round the lumbar region.
When the fold becomes an easy task for you, try to complicate it by using weights. To do this, put weight on your feet or pick up a pancake from the bar.
Beginners are not always able to immediately fold correctly. If you feel discomfort in the lower back or severe fatigue after the first repetitions, you should prepare the muscles with the following exercises:
Perform lead-up exercises for at least two weeks. Your muscles will strengthen and your body will become more flexible, which in the end will allow you to do a standard exercise.
An exercise such as a fold allows you to effectively load all the muscles of the abdomen. The results will become noticeable after a few months of classes. Combine it with other abs exercises for the best effect. This can be, for example, double twists, oblique twists, legs lying up.
If you want to reduce your waist, be sure to combine the fold and curls with proper nutrition and aerobic exercise.